Mediterranean Quinoa Crunch is a refreshing and wholesome salad that perfectly combines the robust flavors of the Mediterranean with the nutritious benefits of quinoa. This delightful dish is not only vibrant and colorful but also packed with nutrients, making it an excellent choice for a light lunch, a side dish, or a healthy addition to your dinner menu. With its blend of fresh vegetables, herbs, and a tangy dressing, this quinoa salad offers a satisfying crunch and a burst of flavor in every bite.
Ingredients
• 1 cup quinoa, rinsed
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/2 cup Kalamata olives, pitted and sliced
• 1/4 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste
Directions
1. Cook the Quinoa: In a medium saucepan, bring the quinoa and water to a boil. Reduce the heat, cover, and simmer for 15-20 minutes, or until the water is absorbed and the quinoa is tender. Remove from heat and let cool.
2. Prepare the Vegetables and Herbs: In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, parsley, and mint.
3. Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, dried oregano, salt, and pepper.
4. Assemble the Salad: Pour the dressing over the quinoa mixture and toss to combine. Serve immediately or refrigerate until ready to eat.
Time and Servings
• Prep Time: 15 minutes
• Cooking Time: 20 minutes
• Total Time: 35 minutes
• Servings: 6
• Calories: 220 kcal per serving
Tips
1. Rinse the Quinoa: Always rinse quinoa before cooking to remove the natural saponin coating that can make it taste bitter.
2. Cool the Quinoa: Let the quinoa cool completely before mixing it with the other ingredients to prevent the vegetables and herbs from wilting.
3. Customize Your Salad: Feel free to add or substitute ingredients based on your preference. For example, you can add roasted red peppers, sun-dried tomatoes, or artichoke hearts for extra flavor.
4. Make Ahead: This salad can be made ahead of time and stored in the refrigerator. The flavors meld together beautifully, making it even more delicious the next day.
Benefits
• Nutrient-Rich: Quinoa is a complete protein, providing all nine essential amino acids. It’s also high in fiber, vitamins, and minerals.
• Antioxidant-Rich: The fresh vegetables and herbs in this salad are loaded with antioxidants, which can help reduce inflammation and support overall health.
• Heart-Healthy: Olive oil, a staple in Mediterranean cuisine, is rich in monounsaturated fats and antioxidants, which are beneficial for heart health.
• Weight Management: With its high fiber and protein content, this salad can help keep you feeling full and satisfied, aiding in weight management.
FAQs
Q: Can I use a different type of grain instead of quinoa?
A: Yes, you can substitute quinoa with other grains like couscous, bulgur, or farro.
Q: Is this salad suitable for a gluten-free diet?
A: Absolutely! Quinoa is naturally gluten-free, making this salad an excellent option for those with gluten sensitivities.
Q: How long can I store this salad in the refrigerator?
A: This salad can be stored in an airtight container in the refrigerator for up to 3 days. The flavors will continue to develop, making it even tastier.
Q: Can I add protein to this salad?
A: Yes, you can add grilled chicken, shrimp, or chickpeas to increase the protein content of this dish.
Conclusion
Mediterranean Quinoa Crunch is a delightful, healthy, and versatile salad that brings the essence of Mediterranean cuisine to your table. Its combination of fresh ingredients and simple preparation makes it a perfect choice for any meal. Enjoy the vibrant flavors and nutritional benefits of this savory salad, and feel free to experiment with additional ingredients to suit your taste. Whether served as a main dish or a side, this quinoa salad is sure to be a crowd-pleaser.